If you’re looking for an idea for a light, healthy, and nutritious dinner, the pumpkin and leek soup is the perfect solution. This recipe, naturally vegan and gluten-free, is a real concentration of wellness that warms the heart without weighing it down. I chose to prepare it in a pressure cooker to best preserve the colors and properties of the vegetables, enriching it with a gourmet touch: the crunchy contrast of sautéed leeks and toasted walnuts. Such a creamy and tasty pumpkin soup that it will win over even those who usually do not like soups! If you love soups, try the lentil and spinach soup, the lentil and potato soup, the chickpea soup, the pea soup.
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- Difficulty: Very Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Cooking time: 15 Minutes
- Portions: 3 People
- Cuisine: Italian
Ingredients for Preparing the Pumpkin and Leek Soup
- 2.6 lbs pumpkin (already cleaned)
- 1 large leek
- 4 tablespoons extra virgin olive oil
- to taste salt and pepper
- 2.8 oz walnut kernels
- 1 tablespoon chopped parsley
- 2.5 cups vegetable broth
Steps for Preparing the Pumpkin and Leek Soup
Start by finely slicing the leek and soaking it in cold water to make it clean and digestible. Meanwhile, spend a few minutes on the pumpkin: remove the skin and strings, then cut it into chunks. This is the base for our healthy and natural pumpkin soup.
In the pressure cooker, sauté half of the leek with a drizzle of extra virgin olive oil. Add the pumpkin and let it season. Cover with pre-salted hot vegetable broth: the pressure cooking will take only 15 minutes from the whistle, preserving all the nutritional properties of this vegan recipe.
Once cooking is complete, use an immersion blender. Blend well until you get a smooth, velvety pumpkin cream with no lumps. Season with pepper and add fresh parsley, which adds a touch of color to this light dish.
While the pumpkin is cooking, prepare the gourmet touch in the pan: sauté the remaining leek with a pinch of salt and a drizzle of oil and toast the walnuts for a couple of minutes. This contrast turns your pumpkin and leek soup into a truly tasty experience. After plating, enrich the soup with the pan-fried leek, toasted walnuts, and a drizzle of raw oil.
Tips, Variations, Storage
TIPS FOR PERFECT RESULTS
The vegetable broth: To keep the recipe light and healthy, use homemade vegetable broth with celery, carrot, and onion. If you use bouillon, make sure it’s MSG-free to not overpower the sweet flavor of the pumpkin.
The right consistency: Don’t overdo the broth at first. Just cover the vegetables; if after blending the soup seems too thick, you can always add a ladle of hot broth to reach the desired creaminess.
The leek trick: Soaking the leek in cold water not only cleans it but also makes it much more delicate on the palate and less ‘aggressive’ during digestion.
Crispy walnuts: Toast the walnuts only at the last moment. If you heat them too early and leave them there, they lose their crispiness, which is essential for the contrast with the cream.
TIPS FOR PERFECT RESULTS
The vegetable broth: To keep the recipe light and healthy, use homemade vegetable broth with celery, carrot, and onion. If you use bouillon, make sure it’s MSG-free to not overpower the sweet flavor of the pumpkin.
The right consistency: Don’t overdo the broth at first. Just cover the vegetables; if after blending the soup seems too thick, you can always add a ladle of hot broth to reach the desired creaminess.
The leek trick: Soaking the leek in cold water not only cleans it but also makes it much more delicate on the palate and less ‘aggressive’ during digestion.
Crispy walnuts: Toast the walnuts only at the last moment. If you heat them too early and leave them there, they lose their crispiness, which is essential for the contrast with the cream.
DELICIOUS VARIATIONS
Exotic touch: Add a teaspoon of turmeric or fresh ginger grated during pressure cooking. They pair excellently with pumpkin and enhance the anti-inflammatory properties of the dish.
Protein substitution: If you don’t like walnuts, you can use toasted pumpkin seeds or crispy oven-baked chickpeas.
For non-vegans: If you want an even richer touch, you can serve it with a sprinkle of Parmesan cheese or a quenelle of goat cheese.
DELICIOUS VARIATIONS
Exotic touch: Add a teaspoon of turmeric or fresh ginger grated during pressure cooking. They pair excellently with pumpkin and enhance the anti-inflammatory properties of the dish.
Protein substitution: If you don’t like walnuts, you can use toasted pumpkin seeds or crispy oven-baked chickpeas.
For non-vegans: If you want an even richer touch, you can serve it with a sprinkle of Parmesan cheese or a quenelle of goat cheese.
STORAGE
In the refrigerator: The soup keeps perfectly in an airtight container for 2-3 days. When reheating it, add a splash of water or broth because the pumpkin tends to thicken when cold.
In the freezer: You can freeze it without problems (without the topping of leeks and walnuts) and it will stay good for about 3 months.
FAQ (Questions and Answers)
Can I prepare it in a pressure cooker?
Absolutely yes. Follow the same procedure in a regular pot, but double the cooking time (about 30 minutes) until the pumpkin is very tender.
Which pumpkin is best for the soup?
The Delica or Mantovana are best because they are less watery and very flavorful. If you use Butternut (the violin-shaped one), you’ll get a sweeter and creamier soup.
Is the recipe suitable for celiacs?
Yes, it is a naturally gluten-free recipe, just make sure the vegetable broth is certified gluten-free.
Can I replace the leek with onion?
Yes, but leek has a more refined and sweet flavor that pairs better with pumpkin in this gourmet version.
